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H.I.T. WORKOUT
FOR RUNNERS

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BUILD POWER IN YOUR LEGS (AND BURN A FEW EXTRA CALORIES)
WITH THESE THREE QUICK MOVES.

The track isn't the only place where you can improve your speed. Hitting the gym and incorporating some
high-intensity interval training into your routine regularly will also help improve your power, increase your strength
and rev up your metabolism. Start picking up your pace with these fast, runner-friendly exercises from Nike Master
Trainer Betina Gozo - a brief sample from her new 14-minute "Fresh HIT" workout on the Nike+ Training Club app.

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A SKIPS

Benefits: Improves running form, increases efficiency and activates the hip flexors.

Stand with feet hip-width apart, arms extended
by sides.

Skip forward, driving left knee up to hip level in
front of you, while swinging bent right arm forward
and left arm back, keeping right leg straight and
landing on your midfoot or forefoot. Immediately
switch sides and repeat.

Continue skipping forward for about 15 seconds;
turn around and repeat back to start.

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LATERAL JUMPS

Benefits: Increases power in lower body; strengthens glutes, hamstrings and ankles.

Stand with feet hip-width apart, arms extended
by sides.

Squat, pushing hips behind you, keeping
knees behind toes, staying on balls of your
feet. Bend elbows by sides.

Jump from side to side (with both feet), swinging
arms back and forth for extra momentum,
moving as quickly as possible for 30 seconds.

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DROP SQUAT WITH TOUCHDOWN

Benefits: Improves core stability; strengthens back, glutes and legs.

Stand with feet hip-width apart, arms extended
by sides.

Step feet out to more than shoulder-width apart,
and then drop into a squat, pushing hips behind
you and keeping knees behind toes, as you reach
right hand down to floor and send left arm
behind you.

Jump straight up, clapping hands together.

Repeat squat, this time touching floor with left
hand. Continue alternating sides for 50 seconds.

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Whether you want to get lean, get toned or build strength, there's an NTC workout for you.
Download the app (it's free on iOS and Android), and you'll be able to choose from over 100 workouts by
Nike Master Trainers, with drills focused on high-intensity interval training (HIT), yoga, Pilates, running and
more. You'll also receive trainer tips from pro athletes, be able to share sessions with your crew and receive
extra motivation from the entire NTC community.

View the full Betina Gozo's Fresh HIT workout and get more
training tips, workouts and advice on the NTC app.

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NIKE+ TRAINING CLUB Run smarter. Train better. Over 100 workouts created by Nike Master Trainers –
whether you want to get lean, get toned, get strong or get focused,
NTC has you covered – free on iOS and Android.

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RUN SMARTER

Learn how to become a fitter,
faster and healthier runner.

Go deeper and run further
with Nike+ Run Club.

Get up to speed with popular (and
often misunderstood) running topics.

Get inspired with nutritional advice
and recipes for runners.

Easy ways to improve
as a runner.

Explore in-depth workouts designed
by athletes and elite NRC coaches.